CrossFit – Thu, Sep 21
Welcome to week 1 of 5 in our gymnastics progression cycle!🎉🎉Good Luck. Don't Die.☠️ T-shirts are now available for pre-reserve! (limited sizes!!)End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)
Warm-up
Gymnastics
Gymnastics (AMRAP – Reps)
1. Pistol Skill practice & Progressions
– Pistol squat to box/Pistol squat ascent
– Pistol Squat heel elevated
– Pistol squat with counter weight
– Pistol squat, band assisted
2. Max pistols in 2 minutes
TC: 15 minutes
Score: reps
Scaling options
Beginner & Intermediate
In the 2 minutes, pick the appropriate progression and perform “max reps” in 2 minutes
Metcon
Metcon (3 Rounds for reps)
3 sets
1 minute @ each movement for max hold or reps
– Handstand hold against wall/free standing
– Suitcase walking lunges 1×50/35 lbs
– KBS 32/24kg
– HR Push-ups
– Rest
Extra Accessory
Upper Accessory (Checkmark)
3-5 sets
15 sec DB lateral raise hold
20 Ballistic band pull aparts
A. General
3 rounds
30s Air squats
30s Burpee/ Down & Ups
30s Plate ground to overhead @ light
B. Mobility
Ankle stretch with band
C. Specific
10/10 Step downs
10/10 Heel elevated glute bridge
10/10 Russian step up (front facing)
10/10 RDL with reach